Day: February 26, 2022

Apparently, our usual Gashouse gang is off sight seeing off some bridge?  Not really sure?

But the good thing was, Broke and Freight graced us with their presence – which doesn’t happen often enough 👊

As we circled up and the mumblechatter thickened, I see two new guys that I haven’t seen before, Cholula and Whopper ( didn’t we already have a Whopper, named after Wargames?) You know what, we haven’t seen that guy in a long time. He hated that name anyway, so we can rename him if he ever comes back. Of course that’s up to the Nantan. Look who else we have…Sledge is back from the IR 👊

We start with a few warm ups and I threw in 5 Burpess ….. and then the bitchen started 🤣 OK, lets separate and go our own way.

Set 1: 50 seconds of work. 10 seconds of rest. 

Kettlebell squat press one side, kbsp other side, lung up the concrete seating to the top, then bear crawl to the other side, lung walk back, bear crawl, lung walk. Next Bulgarian single squat one side, switch to the other side, uneven squat w/kb, switch side, last a 1 and 1/2 rep sumo squat. R&R

Set 2: same as above.

Crunches, AMERICAN hammers, BIG boy sit-ups, rev. crunches, heels to Heaven, Mtn climbers. R&R

Set 3: same as above

Shadow boxing, BuRpees, incline pushups, overhead press. R&R

We had time for a few minutes of Marry left to play.

Return to the circle to meet up with Gashouse.

Announcements:

Community Foundation Run April 9th in person (not virtual) I know that might be difficult for some.

https://cfgaston.org/learn/community-foundation-run

Prayers:

Roundup & family, Tesla, Tax Break, Turtleman and those not spoken. God Bless these men🙏

Six HIMs got better at the Sword and had a discussion on Proverbs 19:21

Big Pappy

Warm Up:
20 Side Straddle Hops – in cadence
10 Gravel Pickers – in cadence
15 mnt man poopers – in cadence
20 Front Arm Circles
20 Back Arm Circles
Morracan Nightclubs waiting on Wirenut

Pledge

Tha Thang:

Grab some blocks… we used 8lb. yard blocks – 2 per Pax

20 Squat Jacks with a block
20 Nolan Ryans with a block – 10 each side
20 Skater Lunges with blocks – 20 each side
20 Stogie-fied Mike Tysons (Mike Tyson without a merkin)
20 Weighted Getup – On knees – Lunge up – knee up – 10 each side
20 Body Builder (down, chest, press, chest, down)
40 Mountain Climbers (count each leg)
40 LBCs while holding blocks
20 Plank Arm Raise with blocks (front to lateral) – 10 each arm
40 Hillbilly Squats with blocks
40 Calf Raise Curls with blocks
20 Bent over rows with blocks
20 Dying Cockroaches with blocks
20 100’s with blocks

Tortoise and the Hare:
Pair up!
– One Pax does  Lt. Dans (squat and two lunge walks) – Zombie Walk???
– Other pax does 5 flying squirrels before then running to catch their partner.

We did 1/2 to 3/4 of a lap around the soccer field before I called OMHA.

Dirty Dora:
200 Merkins
300 LBCs
400 Squats

Running partner has to do a flying squirrel or burpee before taking off to run and then at mid-field.

We didn’t finish the squats due to time… We got about 100 in and then fellowship moseyed back to the COT. We squatted while I took the Pax through my message below – maybe got 100 or so more.

Moleskin:

Today was my 354th F3 post in 3 years… My goal when I started was to lose weight. I lost 40 lbs in 4 months when I started in 2019. I kept that off for the rest of the year until the beginning of the next year. I slowly started gaining the weight back. I was getting stronger, but had no goals (like that first year). Covid became a thing and lingered into the next year. Now I am 20 lbs heavier (half way back to what I was when I started). Now, some of that might be muscle from strength training in the gym, but maybe like 2-5 lbs of it (certainly not 20lbs worth). Despite intermittent back problems I have been consistent to show up… but what have I really been doing?

2022 I have goals. I am training for a Savage Race in June. I plan to pick up a random 5K or two… I have a goal to be able to do at least 10 ACTUAL merkins, in a row, without any modification. I may even work to train for a 10K my M always runs in Charlotte in February. Regardless, I have things to shoot for and am working toward those things.

Don’t be how I was in 2020 and 2021… don’t be a Stogie. While consistency can be an awesome thing, it’s not always enough to simply show up.

Thanks to all those who showed up this morning. Hopefully we all got a little better, together.

I’m Stogie, and I’m out!

No announcements other than if you still want a Folsom t-shirt… the pre-order is still available through this week: https://f3.mudgear.com/products/f3-folsom-pre-order-february-2022.

Prayer requests:
– Wichita’s Mom
– Gumby’s back
– Ukraine and our world